AUG 11 2026 · beehive
Waco Greatest Hits Mashup
- Q
- Waco
- PAX
- 6
- FNGs
- 0
- AO
- beehive
Backblast: Waco Greatest Hits Mashup Where: #ao-beehive When: 08/11/2026 @ 05:30 Q: Waco PAX: Dizzy, Big Toe, Farmers Only, 404, Toto
Warmup:
- Arm Circles
- Piano Man
- Scap Pushups
The Thang: Mashup of some of Waco’s favorite hits: Surfs Up, Ladders, and 20% Rest.
Surfs Up - 12 minutes PAX form a tight circle, facing inward. Each PAX will hold the “worst” or hardest position of the current exercise (as called by the Q). The Q sets the tone and tempo — the wave starts with him. 1’s, then 2’s, then 3’s and around the wave goes:
- OH Press - 5
- Row - 6
- Squats - 7
- Shoulder Taps - 8 to Time
Movement Ladders - 12 minutes 3 run ladder, moving exercise out to the first cone (rung), jog back, and then out to the next, out to the last, repeat. Loop all four exercises ‘till time.
- Bear Crawl Out - Jog Back
- Lunges Out - Jog Back
- Thread the Needle Out - Jog Back
- Murder Bunny Out - Rifle Carry Back
20% Rest - 15 minutes (3 sets) 60 seconds per exercise, AMRAP, x4, then 60 seconds of rest:
- Set 1 - OH Press, Curls, Row, Dead Lift
- Set 2 - Heavy Squats, Lunges, PGUs, Calf Raises
- Set 3 - Flutter, Heels to Heaven, LBC, Block Taps